A bad night’s sleep can negatively interfere with metabolism and hormone regulation. Find out more!
Sleeping poorly or little It can have a series of negative effects on the health of the body, promoting poor nutrition and weight gain.
Second Dr. Deborah Berangerendocrinologist with a postgraduate diploma from the Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ), the circadian cycle plays an important role in regulating metabolism and hormones in our body.
“This cycle is mediated by an area of the brain’s hypothalamus called suprachiasmatic nucleus, which coordinates the release of hormones. At night, our core temperature and blood pressure drop, making us drowsy. In the morning, cortisol and other hormones restore our attention, warm us up and increase blood pressure, “he explains.
Next, learn more about the relationship between sleepTHE food and the maintenance of body weight.
Does sleeping badly make you gain weight?
Sleeping poorly can actually be triggering weight gain. “Failure to respect the normal progress of our circadian cycle is a problem that can lead to various physiological and metabolic changes, and is also linked to disorders and diseases“, says the Dr. Marcella Garceznutritionist and director of the Brazilian Association of Nutrology.
Having a bad night’s sleep disturbs ours satiety and appetite levelsas well as inducing hormonal variation.
“Patients who sleep less are more likely to do so develop obesity and diabetesbecause there is greater stress in the body, with an increase in ghrelin, a hormone that controls the sense of hunger”, explains Dr. Deborah.
Furthermore, the endocrinologist states that circadian rhythm disorders still stimulate the production of hormones such as cortisol, leptin AND adiponectin.
“Many patients who face changes in this cycle are unable to follow a diet plan, have an increased stress load and, as a result, may experience food stress“, underlines the nutritionist.
Garcez reveals that, in addition to the central clock, which is located in the suprachiasmatic nucleus, our body has peripheral clockspresent in other tissues and organs.
“The ideal is for all clocks to be synchronized, as our body carries out a careful regime of metabolic processes to keep itself in balance,” warns Dr. Marcella.
Tips for improving sleep quality
While breakfast must be reinforced to be able to face daily commitments, dinner must be lighterwith soups, snacks, salads and lean proteins.
“The ideal is to do so two hours before going to bedas the digestion capacity decreases after sunset,” advises the nutritionist.
Some other common habits can throw off your circadian cycle and disrupt sleep, including: expose yourself to lighteven artificial, during the night.
When it’s time to go to bed, put electronic screens aside smartphones and televisions, for example, and favor activities such as reading printed material.
To help the functioning of the circadian cycle, it is recommended wake up at the same time every day AND get constant light when you get up.
“This results in less contrast between the active phase and the active phase, which, in the case of sleep, can result in feeling more tired during the day and waking up more frequently during the night,” says Beranger.
“Some studies show that even while you sleep, weak light can penetrate closed eyelids and confuse the internal clock”, explains the endocrinologist.
The causes also include daily stress, an inadequate diet, non-traditional work hours, parties, a sedentary lifestyle and lack of exposure to sunlight. factors that can ruin the internal hourglass.
To improve the quality of life and sleep, here are other tips from the endocrinologist:
- Practice a physical activity that you enjoy, as energy consumption helps regulate sleep and fight stress;
- On weekends, don’t underestimate the importance of rest;
- Whenever possible, disconnect from the online world;
- After you get home from work, take time to do what feels good, like a self-care ritual, reading, therapy, or meditation.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
